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Creatine and Kidney Health: What New Research Says About Safety and Side Effects

November 12, 2025 - Admin

Summary

Creatine monohydrate is one of the most popular supplements for improving strength, endurance, and recovery. Despite its proven performance benefits, many people worry about whether it might harm the kidneys — mostly because it can raise blood creatinine levels, a marker often used to assess kidney function.

A new systematic review and meta-analysis published in BMC Nephrology (2025) takes a closer look at this question. The study analyzed data from 21 human trials conducted between 2000 and 2025, focusing on how creatine supplementation affects two key kidney function markers: serum creatinine and glomerular filtration rate (GFR).

Key Findings

• Small rise in blood creatinine: The analysis found that creatine use caused a slight and temporary increase in serum creatinine. This is expected, since creatinine is a natural breakdown product of creatine metabolism — not a sign of kidney damage.

• No change in GFR (true kidney function): Across multiple studies, creatine supplementation did not reduce GFR, the gold-standard measure of how well the kidneys filter blood. This indicates that kidney performance remains stable.

• Duration matters: The small rise in creatinine appeared mainly within the first week of supplementation and again after long-term use (beyond 12 weeks). However, these changes were minor and reversible.

Why Creatinine Levels Can Be Misleading

Creatine and creatinine are closely related compounds. When someone takes creatine, their body naturally produces a bit more creatinine — even if their kidneys are perfectly healthy. Doctors who rely only on serum creatinine levels could misinterpret this rise as kidney stress, but the new analysis confirms it’s just a metabolic side effect, not real kidney injury.

That’s why the study recommends using more specific kidney function markers (like cystatin C or measured GFR) in future research.

What This Means for You

If you’re healthy and taking creatine within the recommended range (typically 3–5 grams per day after an initial loading phase), the evidence shows it’s safe for your kidneys. Even clinical populations — including people with diabetes, heart conditions, or older adults — didn’t experience harmful effects under supervised conditions.†

However, anyone with pre-existing kidney disease should consult a healthcare professional before using any supplement.†

Bottom Line

This updated review provides reassuring evidence:
➡️ Creatine is safe for kidney function when used responsibly.
➡️ The minor increase in creatinine is normal and doesn’t signal damage.
➡️ GFR — the best measure of kidney health — remains unchanged.

So, for most people, creatine remains one of the most effective and well-researched supplements for performance and health — without putting your kidneys at risk.

 

†These statements have not been evaluated by the Food and Drug administration.

  These statements are not intended to diagnose, treat, cure or prevent any disease.

 

REFERENCE:

Effect of Creatine Supplementation on Kidney Function: a systematic review and meta-analysis.
BMC Nephrology
November 6, 2025
Elham Kabiri Naein et al.